How to Recover Smarter

You do not get fitter and stronger from doing exercise. You only get fitter and stronger when you recover from the exercise and your body adapts to the training. Recovery is therefore an important part of fitness.

However, when most people think of recovery from exercise, they immediately think of things such as ice baths, massages, compression pants, saunas and supplements. Yes – these do have their place, but unless you get the big three sorted, you are just throwing your money away.

Smarter recovery, in order of importance, is:

1️⃣ Program Design: The smartest recovery begins in the gym — with balanced programming that alternates high and low intensity, manages training load, and builds in recovery days, easy weeks and fully periodised training. A well-structured plan lets your body adapt without burning out or getting injuries.

2️⃣ Sleep: Sleep is where the real gains happen. It’s during quality sleep that muscle tissue repairs, stress hormones reset, and energy stores rebuild. Studies show poor sleep can reduce strength, slow reaction time, and limit recovery capacity. Not sleeping well? Then you can start using evidenced based approaches to help you in this area.

3️⃣ Nutrition: Finally, recovery depends on fuelling well. A balanced diet, with some treats, is the key. Vegetables, fruit, protein, carbohydrates – they all have a purpose, and we need them to recover well.

For Kiwis training in Upper Hutt or anywhere across Aotearoa — smarter recovery isn’t fancy supplements or ice baths. It’s consistent, smart programming, solid sleep, and balanced kai.

Train hard. Rest well. Fuel smart. That’s how you recover stronger.